Staying Focused after the Challenge and Open
There’s no doubt that most of you have been focused on the Winter Challenge for the last three months, as well as the 2016 CrossFit Open for the last five weeks. First of all I want to congratulate all of you for your successes! Way to go! Now that it’s over, you may feel a great sense of relief or maybe feel like “what now” and begin next week with a false sense of reason for training and maintaining your healthy eating habits. I want to share with you some ways to stay motivated and focused for the rest of the year and hopefully for the rest of your life. This is a fitness journey, is it not?
Re-evaluate Your Goals
First and foremost, take some time to re-evaluate your goals. These goals should be personal, professional, performance and nutrition related. Most of you have accomplished what you set out to achieve in these last three months, but now it’s time to re-evaluate because I’m sure your goals have changed and you have added more to the list. Make them specific, have a plan and give them time frames for completion. A goal without a plan is just a wish.
Work on Your Weaknesses
CrossFit is so beautiful because it exposes all of our strengths and all of our weaknesses across a broad spectrum of varied test. We not only test our performance but our mental toughness as well. Find holes in your armor, write them down, and then create an action plan. This too can be part of your goals but more specific to your performance. I like to choose two gymnastics skills and one of the olympic lifts to really focus on for a month at a time. I will alternate days and spend ten extra minutes after class practicing one of those specific movements. You could even ask a coach to help construct an action plan with you and create the proper progression for you to work on.
It’s really easy to be hard on ourselves and think that to maintain our goals we have to be perfect all of the time. I can tell you from personal experience that I have to remind myself that one slip during the week does not deserve the regret and negativity I have felt before. We all make mistakes and we are all human. We also enjoy a glass a wine or chips and salsa once in awhile right? I like to adopt the 80/20 rule. 80% of the time I eat well and hit the gym hard. I track my performance, sleep and mood. 20% of the time I allow myself to indulge and I don’t allow myself to feel shame and guilty about it the next day. Instead of focusing on the few things that you didn’t do or the few slips you had, focus on all of the good stuff too! 80% best trumps 20% crap.
Accountability is key when working on goals. When you’re feeling lost or off track, check in with someone even if you feel you don’t want to. Tell one of your awesome coaches if you’re struggling and need some help. We’re here for you! If you know you’re avoiding something, just put it out there. Expose your weaknesses. Most likely you will start to feel better a hell of a lot sooner with someone supporting you than you would avoiding the situation.
Remember, motivation will come and go. It’s up to you to create it. Set goals, work on your weaknesses, apply the 80/20 rule and have some accountability. I sure hope this is helpful and keeps you on track throughout your fitness journey.
Written by Connie Keathley
Connie is a Coach at Four Barrel CrossFit. Her coaching credentials include CrossFit Level 2, CrossFit Kids, CrossFit Movement & Mobility, Gymnastics, Advanced Gymnastics and Endurance. She is also a certified personal trainer through the National Academy of Sports Medicine and a Level 1 USAW lifting coach. She’s coached and trained under 9-time USAW National Champion Olympic Weightlifter, Chad Vaughn as well as Olympic competitors Ursula Garza and Matt Bruce. She’s trained people from age 3 to 81, and has always had a heart to help others! Being a CrossFit coach has given her the avenue to do so!